Chunky Beef With Country Vegetables Low Sodium
When first making this dish it was going to be my kickoff rendition of a Depression Sodium Beef Stir Fry. I wanted to meld the stir fry with the contempo Korean spicy noodle fad to reduce sodium content. I was using a few new ingredients and had not made any serious attempts at a low sodium stir fry yet. So I was expecting to practice some major tweaking of the recipe. After my first bite correct from the pan Blast I knew I had a winner! What an explosion of different flavors up front, a perfect silky tiresome burn down on the dorsum-end it was difficult to not take dinner right from the pan.
It's kinda sad looking back how unaware I was about sodium consumption back in the twenty-four hours. Having a Chinese takeout at the corner of my street I was eating have habitation at least 3 or 4 times a month. Plus, ordering enough nutrient for tiffin the adjacent mean solar day at work likewise.
AVERAGE SODIUM IN BEEF STIR FRY
| Average typical sodium amount per serving | 2,800 mg |
| Sodium per serving for this recipe | 206 mg |
| Calories per serving | 619 |
A casual perusal of the average sodium in take-out food is anywhere from 2,100 – 3,800mg of sodium per order. You of grade also ordered egg rolls with it too. Right? Recipes seem to be almost 600mg per cup. Either style it all works out to almost 3 or even iv days' worth of sodium that I effort to limit myself to per day. Wow!
Every bit of late, Asian dishes take not been a high bespeak of my meals lately. Fifty-fifty though Asian cuisine ranks up there in my favorite meals forth with Mexican or "Tex-Mex" dishes. Asian sauces usually contain a lot of soy sauce and fifty-fifty a low sodium soy sauce is besides much for my personal goals. Cracking the soy sauce barrier seems to be a tuff nut as I take non establish a proficient substitute or a satisfying mimic. For this recipe, since I was going more for the Korean spicy noodle vibe, I thought I would zig zag around the typical stir fry. This is what I did.
HOW MUCH SODIUM IN SOY SAUCE AND MY REPLACEMENT
Since I have eliminated any soy sauce at my house I had to phone call up my sis to get a pic of an actual label. Regular soy sauce has 1340mg and low sodium soy sauce shows at 960mg of sodium per tablespoon. That's a ton of sodium either mode. Having been on this low sodium nutrition, information technology now seems a minimal taste enhancer for that amount of sodium. To make this dish fit into a feasible low sodium stir fry, I knew I had to modify up the sauce.
I decided to replace the soy sauce with Worcestershire sauce. To me it is enough of a like savory flavour with a profoundly reduced sodium level. Make sure to compare a few brands and pick the everyman 1. The ane I used is French's Reduced Sodium Worcestershire Sauce having 45mg per teaspoon and Lea & Perrins also has a low sodium version. Spread out over the serving quantity of the meal it will non add an undue amount of sodium.
HOT CHILI OIL
I stumbled upon this hot chili oil while perusing the International alley of the grocery store. I idea it sounded rather interesting and decided to give information technology a effort. Subsequently I got dwelling and tasted it I knew this was going to be a staple ingredient of my stir fry. It has such a zestful sense of taste and feel in your mouth without being at all over powering in spicy heat.
Since information technology contains no sodium whatsoever, you could always add more chili oil to requite it a heave of heat. My experience with hot chili oil is that it has a silky liquid warm gustation, just information technology won't make your eyes water and I look forward to using in many more dishes.
I Apply PAD THAI RICE NOODLES
I'chiliad sure this depression sodium beef stir fry would taste great with whatever pasta noodle. Only why not go a little more accurate? Information technology will be worth it
Rice noodles come up in a few different varieties and shapes. The type I like wait similar a long almost clear fettucine. Rice noodles are mostly available in the international alley of the grocery store. From what I have seen it is non located with the regular pasta noodles.
HOW DO I Cook PAD THAI RICE NOODLES FOR MY LOW SODIUM STIR FRY?
Rice noodles are boiled like traditional pasta noodle. Just rice noodles will need less than half the corporeality of time to cook, usually only two-three minutes. They should exist soft and pliable. Noodles will finish cooking when mixed with the stir fry and soaking upward the delicious sauce.
Pad Thai Noodles come up in very long strands, so yous may desire to break them in half before humid and adding to your stir-fry.
After humid rinse and then drain the rice noodles in cold water to remove the excess starch and to finish them from cooking. In one case again they don't demand to be totally soft, as they volition soften and absorb sauce every bit you sauté them. If needed you tin add a touch of water while stir frying if more sauce is needed.
WHAT KIND OF BEEF IS USED FOR LOW SODIUM BEEF STIR FRY?
I like to utilize the more economical flanks steak only a rib eye cut will piece of work likewise. Flank steak is a leaner cut of beef. Flank steak has less marbling is typically known to be somewhat tougher, but still a flavorful cut of beefiness. Its flavor is enhanced from the benefits of the tenderizing effects of a marinade and by slicing it very information technology thin. You may choose any blazon of steak that is lean and non-fatty or marbled.
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Sliced vegetables smashing colors -
Assembled ingredients for stir fry -
Stir frying the beef -
Stir frying the vegetables
In the future I plan to attempt a carefully sliced rump roast as information technology is very lean. Information technology will need conscientious slicing but should produce even more meat at the same price betoken. I will update my results in the time to come.
HOW TO TENDERIZE Beefiness FOR YOUR STIR FRY?
One of the dandy things almost making a low sodium beefiness stir fry is that y'all can use very economical cuts of beef. All it takes is the method of slicing and a little fleck of time in a tenderizing marinade. Super elementary and information technology makes information technology a velvety almost melts in your mouth tender with tons of beefy season. Hither's how:
SLICING YOUR BEEF Hands AND PROPERLY FOR STIR FRY
Your flank steak will be melt in your mouth tender and wrapped in flavor using this simple marinade. The remaining marinade besides serves double duty as the final sauce. Tenderizing with this method is harder to achieve with larger cuts of beef since it is not as thinly sliced. Large cuts have much less actual meat surface area in contact with the marinade.
The first stride to brand everything work is to slice the meat very thin to about i/8" thick. Start past putting in the freezer for about an hour, it should exist very firm and barely indent when you "poke" push on it. This will allow slicing the beef very thin without bulging out as a completely thawed steak would do. Slice 1/8" strips across the grain equally shown in the moving-picture show below, for the whole 1 lb. steak. Then you lot tin can slice those in one-half or even thirds if the steak is wide.
Meat sliced against the grain shortens the musculus cobweb and makes each bite easier to chew. Kind of like a stack of 2×four'south lumber when cut across you would end up with a agglomeration of little pieces. This will likewise create a big surface area on the meat for the marinade to achieve and practice it's magic.
EASILY VELVET YOUR BEEF FOR STIR FRY
Next is velveting the meat which conveniently happens while the beef marinates. Velveting is a Chinese method of marinating. It helps thin meat stays moist and tender while cooking at high heat, creating a texture like the Chinese eatery meats. Transforming into a bite of meat that is nearly tongue chewy tender that has a luxurious, silky softness. There is a longer "right" process to it but I cut some corners for ease and time and found it hard to tell the difference.
My " velveting" approach is very easy and I call back gives produces amazing results and taste. The two ingredients to the marinade to attain this are cornstarch and a rice wine.
Using cornstarch in the marinade creates a protective coating on the meat. It helps seal in moisture when cooking speedily at loftier rut and from becoming tough. This is why a large lean cut of beef which ordinarily requires slow cooking. Slow cooking gives it time to break downward the tough musculus fibers, every bit washed for stew meats.
Cornstarch volition thicken the sauce along with the time cooking that your dish contains. You tin e'er add a bear upon more wine or even water if yous desire. I institute the ratio in the recipe be just nearly perfect.
Apply A Wine TO Farther TENDERIZE STIR FRY Beefiness
Finally there is the vino. Being an acidic ingredient it helps to break down lean muscle fibers on the meat surface. Since it is sliced that's a lot of surface to exist in contact. If y'all want to stay authentic you may use a rice wine (not rice vinegar!), but I used a regular cooking vino. Whatsoever white wine should exist fine.
Yous may either marinate your beef at room temperature in a covered bowl xxx minutes. Or up to 8 hours in the refrigerator and let the magic happen.
A few of my other dandy dishes to enjoy!
Equally always, please let me know how you like this recipe in the comments! I go motivated when I hear from you and am interested to learn about how you lot liked and served your Low Sodium Beef Stir Fry. And please get out a annotate or rating and share any tips you might have!
recipe
Low Sodium Beef Stir Fry (Spicy Noodles)
Low Sodium Beefiness Stir Fry (Korean Spicy Noodles) has rice noodles with tender beef and your favorite vegetables all bathed in a spicy oil, ginger, garlic and toasted sesame oil sauce.
Prevent your screen from going dark
- one pound flank steak cut beyond the grain into thin 1/8" slices then cut into about 1" length pieces
- 1-2 Tbsp vegetable oil
- 1 Tbsp sesame oil
- 8 oz. Pad Thai noodles
- i yellow onion sliced thin then cut into ane" lengths
- iii.5 oz. favorite mushrooms sliced virtually 1 small carton
- 1 cup carrots have deep cuts with peeler from near iii medium carrots
- 1 ruddy bong pepper sliced and about 1" long
- two cups spinach
Garnish
- three green onions chopped
- ane tablespoon sesame seeds
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Mix together marinade ingredients in a medium container that can be covered. (Tupperware basin). Add together beef slices and glaze in marinade. Marinate at room temperature for 30 minutes or embrace and refrigerate until ready to utilize if marinating longer than 30 minutes.
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Melt the noodles according to bundle directions or to basically just loosen up. They should take just a couple of minutes. Take care not to overcook as you want the noodles to soak up sauce during final cooking. Noodles come up packaged curled over you can suspension them at the fold for an easier length to work with.
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Heat 1 ½ teaspoons vegetable oil in a big nonstick skillet over high heat until hot and shimmering. Add together enough of the beefiness slices to the skillet to cook in a single layer, cook without stirring for 1 minute, then flip beef over and sear just until browned, about i-two minutes. Do not overcook, information technology will still cook some more later on, or it won't be as tender! You're but looking to brownish it a fleck here. Transfer beef into a bowl or plate and cover. Echo with remaining beef slices every bit necessary.
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One time beef is removed to the now empty pan add 2 teaspoons sesame oil over medium high oestrus. Add together the onions, carrots and mushrooms and sauté for iii minutes while stirring often. Add the bell peppers just at the end and stir-fry until crisp tender. I like the peppers crisp therefore I barely cook them.
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Reduce heat to medium depression. Add the noodles, beef and remaining sauce and melt while stirring to mix well and until noodles are warmed and sauce has thickened slightly, 4-5 minutes. Add spinach toss and cook and stir 1 infinitesimal, or just until spinach begins to wilt.
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Sense of taste and add together additional hot chili oil if desired for more than heat.
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Garnish on acme of serving with green onions and a sprinkle of sesame seeds.
The easiest way to cutting thin beefiness slices is to freeze the beef so information technology is very business firm but not frozen. Check later about an hour in the freezer. And then cut slices to almost 1/8" across the grain
Don't cook beef all at once. Cook your steak in 2 batches and then the pan is not overcrowded. You want the beef to sear your beef not to steam.
Have all of the ingredients ready the veggies need to exist sliced before yous starting time your stir fry. It goes quickly.
Y'all can use almost whatever favorite veggie of your choice as long as it is not watery.
If y'all apply Rice Wine make sure it is Rice wine and Not rice vinegar. The all-time substitute for rice wine is white dry cooking wine, which is what I used.
When cut carrots: I just apply my peeler to make long deep cuts and then cut the strips into thirds. Very easy.
Calories: 619 kcal
Leave a rating and let me know how it was!
Diet Information – The information shown is provided by an online nutrition calculator. It should non exist substituted for a doctors or nutritionist'due south advice. Please empathise that not everyone's sodium requirements are the same, therefore some recipes may exist college than you're allowed. Always consult with your doc for your recommended daily sodium assart.
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